Full exercise libraryBeginner
Pallof Press
Anti-rotation core work. Teaches the trunk to stay stable under lateral load — carries over to squat, press, and pull.
CoreObliquesResistance band
How to perform
- 1.Band at chest height, stand sideways to the anchor
- 2.Press arms forward — torso doesn't rotate toward the band
- 3.Hold 1-2 seconds, return under control
Common mistakes
- Rotating the torso instead of resisting
- Band too strong and losing position
Tips
- 3 sets of 10-15 reps per side — a solid minimum in any program
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